Single Arm Tall Plank

The plank is probably one of the most commonly prescribed exercises for teaching and training bracing strategies.  Often I will have my clients perform a plank hold but change things up a little to create a different biomechanical reaction and stimulus.

In the video below, osteopath Heath Williams of Principle Four Osteopathy demonstrates a Single Arm Tall Plank.  In this exercise the goal is challenge single arm shoulder stability and have the body maintain a straight line and avoid trunk rotation.  From this static position you can make it more dynamic by having the client alternate supporting arms so that the individual is required to stabilise through one shoulder girdle and then the other whilst maintaining a stable trunk.

The one thing that many of us forget when performing a bracing or plank hold is to breathe.   Many of us will try and hold our breathe for the duration of the exercise and whilst this helps to create a solid stable structure, this is something that we do not always do when bracing in real life and I am always aiming to teach my clients to perform exercises whilst aiming to maintain a normal breathing pattern and rate.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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